January 16, 2008 - For sanity sake, we all need more than one passion.

Yo run gang,

For sanity sake, we all need more than one passion. Its like having insurance or a diversified portfolio, when something happens and we cant pursue our obsession, we must have an option or - Yikes! May I suggest a well rounded portfolio of three passions, or should I say one obsession and 2 passions? The terms are close to interchangeable but life without one activity where you go over the line will leave you in the middle of the road - road kill. Ideally, two physical passions and one that you can pursue with most of your parts not working. Im talking about writing, reading, research or what have you, perhaps being a Civil War nut, you get the idea. As for physical, it needs to be aerobic and able to cop you a few endorphins, stuff like biking, swimming or paddle sports. These thoughts came up while I was on the bike a lot the last two weeks because of pain and that Im PATIENT DAMMIT! Anyway, Im back on my feet and getting in miles this week, whew.

Road Trip! Join me in Travers City the weekend of January 26th for the Bigfoot 5 & 10K Snowshoe race. No practice necessary, its just running with big shoes, slow hard running but just a riot, no learning curve. Lots of hotel deals and we all need to escape. Go to www.runsnow.com then stay online and grab a hotel room!

Get out and run, then sit down and ?
Randy Step

Head Goat and Obsessed Runner

For more Run Reading, click here: Run Snow!

January 9, 2008 - 2007 was my year for holes.

Yo run gang,

Thought: When you keep a running log, you get to run twice! Especially nice on the days that the run goes well, you experience something beautiful or set a personal record. Recording the texture and details of such a run will add to your running life, again! OK, the New Year is underway and I've beat the log theme to death, enough.

Holes: 2007 was my year for holes. I broke a toe in June and by cutting a hole in all my running shoes, I was able to run pretty much pain free during the 5 months it took until I could finally put on a shoe without a hole. November in Barbados, I ended up with a blister after a couple long hot races. Taking a serrated steak knife I cut a round hole in the heal of my Nike Air Zoom Elites just a bit bigger than the blister. I headed out the door pain free and healing quickly! I felt no effect on the shoes performance; perhaps I'll cut a few more holes and lighten them up. For your next foot problem, consider going under the knife!

On Saturday, put away the Yak Tracks and come Yack on the Track! Open running from 6 AM to 11 AM, U of M indoor track, Ann Arbor. It will be worth the drive to run in shorts and hit the expo! Join us. Enter at www.runhealthystart.com.

Track Meet! After the open run action at U of M, there will be an open track meet. A great opportunity for students in middle school, high school and those of us out of school! A chance to get the feel of running in a full blown meet on a college track with accurate events and timing. Only $5 for kids to enter this priceless experience. Not fast, not to worry, event heats will be by pace. 60, 200, 400, 800, 1600 and 2300 Meters, along with several relays so grab the team! Enter at the door after 11 AM or online.

Get out and run! Randy Step

Head Goat and Obsessed Runner

For more Run Reading, click here: Don't Run To The Doctor!

January 2, 2008 - A fun week, everything to excess paid off again.

Yo run crowd,

A fun week, everything to excess paid off again. No injuries from a holiday of running treacherous snow covered trails, snowshoeing with reckless abandon, snowboarding double black diamonds and getting in long hilly road runs in the north. But one bad dance move on New Years will cost me heavy, Im limping and on the side lines. A lesson in all this? Avoid the dangerous stuff!

For those of you starting off the year healthy, get those running streaks and personal records started and hang tough, come spring, you will rock!

I repeat the important stuff; join us Saturday January 12th at the indoor track at U of M for a morning of running in shorts and celebrating a new year of running. A great expo and some free stuff! Go to www.runhealthystart.com.

Your chance to give back to the sport, make a resolution to volunteer for an event this year. Not only will you gain insight to another aspect of the sport by being part of a race crew but you will also get a ticket to the greatest party in running! All who volunteer for a Running Fit event between now and June 14th are invited to the Dash and Burn Bash. You cant buy your way into this one! The party will include a hike to a secret spot in the woods where the fire will burn and the party will rage on. To volunteer, go to the website of the event you want to volunteer at and click on Volunteer. Not sure what the website is? Go to www.runningfit.net/events for a full listing.

Dont think about it, just get out and run!
Randy Step

For more Run Reading, click here: New Years Resolution - Become A Runner!

2013-07-10 - Hydrate of Die!

randy runningA summer reminder, but it applies during all seasons. 75% of Americans are chronically dehydrated, as runners, we should not be one of them!. (Likely applies to half the world's pop.) In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even MILD dehydration will slow down one's metabolism as much as 3% and prevents your body from recovering from your run or injuries. Lack of hydration is the #1 trigger of daytime fatigue. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should every day?

One good trick is to jump on scale before and after a run and correct any loss of weight due to fluid loss ... Dang, you mean I didn't really lose 3 pounds on that 4 mile run!

Run, hydrate, run,

Randy Step, an admitted obsessed runner ... gulp!

PS: Running Fit has a great selection of hydration carriers, don't run out the door without one!

2012-06-20 - Careful ouit there

Diggin' the heat! As you know, I love extremes, truly the spice of life, give me a humid 95 degree or 10 below zero 3 mile run and I'll trade them for any blah, blah, 50 degree 10 mile run! A short run in extreme conditions is such great bang for the buck, an efficient use of time that leaves us not only wasted, but fulfilled, raising our self esteem and that darn feeling of smug satisfaction we get over the rest of the world that stays inside re-breathing stale heated or cooled air.

All that said ... running in the heat is the most dangerous condition you will face as a runner. Heat kills, take a run in the heat seriously. Run short, run in shade, and run hydrated by more than just water and ideally, finish where you can jump in a lake or stand under a cold hose. Stop and walk if you feel strange.

Run smart,

Randy Step, and obsessed runner who is watching the weather channel and planning for today's run!

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Welcome to RF Events!

RF Events (RFE) goal is to create and execute events that can live on in memory as the most significant moments in life, events where goals and dreams become reality, a tall order that we take seriously.

Yes, there are some cheesy and fun themes but behind the scene a detailed plan executed by our crew to insure a safe serious timed event that your training and hard earned entry fee will not be wasted on.

RFE does not chase the fads and promises not to put on flavor of the month, money grab, been there, done that runs. We believe in successful events that stand the test of time, events that can become memorable traditions for you, your family and friends.

You can expect a great value for your event dollar from RFE, our goal is to pay the bills, support charitable causes and make a modest and fair profit … so we can party like rockstars until the next race!

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Your faithful event crew at RFE:
Randy (The Head Goat), IronMandy, Baby Goat, Gare Bear, Swamp Dog, Timing Trevor, Yellow Dog, #UFN, Shady, Your Mom, Mother Fultcher and Speedy!

Unpaid Staff includes Kristy, Fit Janet, Ted & Joanne (The Purple Grays), Red Rider John, Wild Bill, Trail Dog, Mark the Beard, Bernard the Texan, The Admiral, Sue & Phil Wade, Dave & Lorri Walch, John & Margo Heebert, Sam Denominee (& family & friends), Ant and hundreds of the coolest people you will ever meet on planet earth.